Seated Dumbbell Shoulder Press

Setup

• Set the bench upright and sit with the back against the pad, feet flat.
• Bring the dumbbells to shoulder height with the palms facing forward.

Execution

1. 1.Press both dumbbells overhead to full lockout.
2. 2.Lower under control until the upper arms are roughly parallel to the floor.
3. 3.Keep the back in contact with the pad throughout.

Breathing

Exhale as you press, inhale as you lower.

Form cues

• Back stays on the pad — no arching off it.
• Press up, not forward.
• Stop the descent where the shoulders stay comfortable.

Common mistakes

• Arching off the backrest to cheat the weight up.
• Dropping the elbows far below shoulder level.
• Letting the dumbbells drift forward at lockout.